{"id":42328,"date":"2025-02-18T11:25:51","date_gmt":"2025-02-18T11:25:51","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=42328"},"modified":"2025-02-18T18:09:15","modified_gmt":"2025-02-18T18:09:15","slug":"90-30-50-diet","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/90-30-50-diet\/","title":{"rendered":"the 90-30-50 Diet, Does the Math Actually Add Up to Weight Loss?"},"content":{"rendered":"<p>When it comes to <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>, we all too often focus on restriction and what we \u201cshouldn\u2019t\u201d eat. However, sometimes adding the right things into your diet can tip the scales in your favor\u2014no deprivation required. According to one of the latest TikTok trends, it only takes some simple math to not only lose weight but also boost satiety, increase muscle mass, and then some. Enter: the 90-30-50 diet.<\/p>\n\n\n<p>Ahead, we\u2019re covering everything you need to know about this trending diet\u2014including the benefits of macronutrient balance, sample menus, and if dietitians ultimately give it the green light.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-the-90-30-50-diet\">What Is the 90-30-50 Diet?<\/h2>\n\n\n<p>Created by <a href=\"https:\/\/www.tiktok.com\/@dietitianwithtwins\" target=\"_blank\" rel=\"noreferrer noopener\">Courtney Cassis, MS, RD, LDN<\/a>, the 90-30-50 diet involves hitting the following macronutrient targets daily:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>90 grams of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a><\/li>\n\n\n\n<li>30 grams of <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a><\/li>\n\n\n\n<li>50 grams of <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a><\/li>\n<\/ul>\n\n\n<p>According to Cassis, this basic formula has the ability to support weight loss, improve certain chronic conditions, balance hormones, control blood sugar control, and more\u2014all within weeks, if not days, of kickoff. Cassis herself claims to have lost 15 pounds in two months by following this protocol\u2014and her clients (plus legions of followers) are adding up their own macros to follow suit.<\/p>\n\n\n<p>\u201cEach of these macronutrient targets plays a role in supporting weight loss, but their impact varies depending on individual needs and the overall context of one\u2019s diet,\u201d says <a href=\"http:\/\/realnutritionnyc.com\" target=\"_blank\" rel=\"noreferrer noopener\">Amy Shapiro, MS, RD<\/a>, of Real Nutrition in New York City.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp%e2%80%911-booster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9d172430-2d27-11f1-b5c9-8da08a8c9ee5.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me Fiber GLP\u20111 Booster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.4\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2367 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$30<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-the-90-30-50-diet-for-weight-loss\">Benefits of the 90-30-50 Diet for Weight Loss<\/h2>\n\n\n<p>According to <a href=\"https:\/\/www.kristenlorenznutrition.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kristen Lorenz, RD<\/a>, the 90-30-50 diet is an approachable and well-rounded framework for weight management and metabolic health. \u201cUnlike extreme calorie restrictions or rigid trends, it\u2019s sustainable and flexible,\u201d she shares. \u201cIt also offers nutritional balance. With protein to preserve muscle, fiber to support <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>, and healthy fats for hormone balance, this diet covers the essentials without demonizing any food groups.\u201d<\/p>\n\n\n<p>Here\u2019s how each macronutrient and target amount can inch you toward your weight-loss goals.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-protein\">Protein<\/h3>\n\n\n<p>Protein is crucial for maintaining lean muscle mass for all, but Shapiro says this rings especially true for those who are in a calorie deficit for weight loss. \u201cIt also increases satiety, which can help reduce overall calorie intake,\u201d she continues. \u201cFor many people, hitting 90 grams of protein a day is a good target to support muscle retention and avoid muscle loss while losing weight.\u201d<\/p>\n\n\n<p>Fortunately, there\u2019s no shortage of animal- and plant-based foods to help you <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-eat-more-protein\/\" target=\"_self\" rel=\"\">eat more protein<\/a> daily. You can prioritize the macro for meals and snacks alike\u2014including by mixing HUM\u2019s<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" target=\"_self\" rel=\"\"> Core Strength<\/a> low-FODMAP, plant protein powder into smoothies and baked goods.<\/p>\n\n\n<p><strong>Caveat:<\/strong> Shapiro says that 90 grams of protein may be high for some people based on their current weight and activity level. \u201cIf you\u2019re sedentary or have lower muscle mass, you may not need this much, and a more individualized target based on your weight or lean body mass might be better,\u201d she shares. \u201cTypically, around 1.2 to 2 grams of protein per kilogram of body weight is a more reasonable range for active people.\u201d (For an active person weighing 150 pounds, this could range from 82 to 136 grams daily.)<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/16\/turn-back-time\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/618609f0-7eda-11f0-a191-bb58b5595a56.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Turn Back Time\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t67 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Turn Back Time<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tage-defying skin cell protection\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-fiber\">Fiber<\/h3>\n\n\n<p>A mere <a href=\"https:\/\/nutrition.org\/most-americans-are-not-getting-enough-fiber-in-our-diets\/\" target=\"_blank\" rel=\"noreferrer noopener\">7 percent<\/a> (or less) of adults in the United States eat enough <a href=\"https:\/\/www.humnutrition.com\/blog\/fiber\/\" target=\"_self\" rel=\"\">fiber<\/a> daily, which is bad news for achieving your weight-loss goals and minding your greater health alike. (ICYMI, <a href=\"https:\/\/www.humnutrition.com\/blog\/forget-fad-diets-why-fiber-is-the-one-ingredient-you-shouldnt-live-without\/\" target=\"_self\" rel=\"\">fiber is crucial<\/a> for everything from promoting healthy <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and nurturing your gut microbiome to lowering your risk for cardiovascular disease.)<\/p>\n\n\n<p>\u201cFiber helps slow digestion to keep you feeling fuller for longer, which can prevent overeating, cravings, and snacking,\u201d Shapiro adds. \u201cFiber-rich foods are often nutrient-dense, which is beneficial for weight loss, and 30 grams is a good baseline for many adults and is aligned with general dietary guidelines for fiber intake.\u201d<\/p>\n\n\n<p>To boost your fiber intake, aim to eat more fruits, veggies, legumes, whole grains, nuts, and seeds. You can also rely on HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/122\/flatter-me-fiber-glp1-booster\" target=\"_self\" rel=\"\">Flatter Me Fiber GLP-1 Booster<\/a>, which offers a solid 5 grams of Fibersol vegetable fiber per 2 teaspoon serving.<\/p>\n\n\n<p><strong>Caveat:<\/strong> If your diet is currently low in fiber, gradually increase your intake to avoid triggering or exacerbating digestive distress. Also drink plenty of water to help move things along. Again, while 30 grams clocks in near the recommended range of <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-fiber-per-day\/\" target=\"_self\" rel=\"\">how much fiber you should eat daily<\/a> (25 grams for women and 38 grams for men, per the USDA), this amount isn\u2019t failproof for everyone. \u201cFor some people, 30 grams might be too high if they have a sensitive gut or suffer from certain digestive issues like IBS,\u201d Shapiro explains.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-healthy-fats\">Healthy Fats<\/h3>\n\n\n<p>Last but not least, healthy fats factor into the 90-30-50 equation. \u201cHealthy fats are essential for hormonal balance, brain function, and overall health,\u201d says Shapiro. \u201cEating sufficient fats can also help with satiety, making it easier to maintain a calorie deficit.\u201d<\/p>\n\n\n<p>Shapiro says that 50 grams is a moderate daily target, emphasizing that these fat sources should primarily come from whole foods such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avocados<\/li>\n\n\n\n<li>Oily fish<\/li>\n\n\n\n<li>Nuts<\/li>\n\n\n\n<li>Seeds<\/li>\n<\/ul>\n\n\n<p><strong>Caveat:<\/strong> According to Shapiro, people may require more or less fat based on their individual metabolic needs and energy levels. (People who do HIIT training or endurance sports, for instance, may need to aim for a higher daily intake.) \u201cFats are also calorie-dense, so even if you&#8217;re hitting these targets, you still need to be mindful of total calorie intake for weight loss,\u201d she adds.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-90-30-50-sample-meal-plan\">90-30-50 Sample Meal Plan<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"998669\" data-has-transparency=\"false\" style=\"--dominant-color: #998669;\" decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/02\/90-30-50-diet-.jpg\" alt=\"90-30-50 diet\" class=\"wp-image-42471 not-transparent\"\/><\/figure>\n\n\n<p>To give you an idea of what a day\u2019s worth of meals and snacks could look like on the 90-30-50 diet, Lorenz helpfully shares the menu below. (Of course, you\u2019re encouraged to switch things up for the sake of dietary diversity, pleasing your palate, and food restrictions\u2014so sub in your preferred high-protein, fiber-rich, and healthy fat staples as you wish.)<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-breakfast-veggie-omelet-with-avocado\">Breakfast: Veggie Omelet with Avocado<\/h3>\n\n\n<p>Approx. 18g protein, 4g fiber, 27g fat<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 large eggs (18g protein, 15g fat)<\/li>\n\n\n\n<li>1 cup spinach (1g fiber)<\/li>\n\n\n\n<li>1\/2 cup mushrooms (1g fiber)<\/li>\n\n\n\n<li>1\/4 avocado (2g fiber, 7g fat)<\/li>\n\n\n\n<li>1 tsp olive oil (5g fat)<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-snack-chia-pudding\">Snack: Chia Pudding<\/h3>\n\n\n<p>Approx. 6g protein, 10g fiber, 12g fat<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 tbsp chia seeds (6g protein, 10g fiber, 12g fat)<\/li>\n\n\n\n<li>1 cup unsweetened almond milk<\/li>\n\n\n\n<li>1 tsp honey (optional)<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lunch-turkey-hummus-wrap\">Lunch: Turkey + Hummus Wrap<\/h3>\n\n\n<p>Approx. 39g protein, 6g fiber, 5g fat<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 oz sliced turkey breast (32g protein, 2g fat)<\/li>\n\n\n\n<li>1 whole-grain wrap (5g fiber, 5g protein)<\/li>\n\n\n\n<li>2 tbsp hummus (2g protein, 3g fat)<\/li>\n\n\n\n<li>Mixed greens and cucumber (1g fiber)<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-snack-apple-with-almond-butter\">Snack: Apple with Almond Butter<\/h3>\n\n\n<p>Approx. 3g protein, 4g fiber, 9g fat<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium apple (4g fiber)<\/li>\n\n\n\n<li>1 tbsp almond butter (3g protein, 9g fat)<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-dinner-grilled-shrimp-with-quinoa-asparagus\">Dinner: Grilled Shrimp with Quinoa + Asparagus<\/h3>\n\n\n<p>Approx. 34g protein, 5.5g fiber, 9g fat<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 oz grilled shrimp (30g protein, 2g fat)<\/li>\n\n\n\n<li>1\/2 cup cooked quinoa (4g protein, 2.5g fiber, 2g fat)<\/li>\n\n\n\n<li>1 cup roasted asparagus (3g fiber)<\/li>\n\n\n\n<li>1 tsp olive oil (5g fat)<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-takeaways-tips\">Takeaways + Tips<\/h2>\n\n\n<p>Both dietitians believe that the 90-30-50 method can support weight and wellness goals, and consider it to be among the superior diet plans making their rounds on TikTok. \u201cFor those inspired by <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-social-media-habits\/\">social media<\/a> trends, this diet is a grounded and sustainable alternative focusing on long-term health over fleeting fads,\u201d says Lorenz. \u201cIt\u2019s a great starting point for anyone ready to improve their nutrition without the stress of overly restrictive rules. It also aligns well with the principles of metabolic health and longevity.\u201d<\/p>\n\n\n<p>That said, there are a handful of FYIs and tips you\u2019ll want to heed to amplify your success on this plan.<\/p>\n\n\n<p>To start, it\u2019s crucial to ensure that your macros come from whole, high-quality sources as much as possible. \u201cWith diets high in protein and fiber trending these days, more ultra-processed foods are claiming to be good sources,\u201d Shapiro cautions. \u201cFor example, filling up on energy bars that are high in fiber and protein is not the same as eating salmon, vegetables, and whole grains.\u201d<\/p>\n\n\n<p>Next, both dietitians emphasize how important individualized approaches are to nutrition. \u201cEveryone is different, and in my practice, we design diets based on height, weight, weight goals, activity level, season, etc. No two people are the same,\u201d Shapiro shares. As such, she advises enlisting the help of a registered dietitian, who can help you with food lists, recipes, and specific guidelines for your personalized needs.<\/p>\n\n\n<p>Finally, listening to your body\u2014including your hunger cues, energy levels, and how your body responds to specific foods and food groups\u2014is even more important than consuming a specific amount of macros on a given day. Shapiro reminds us that you\u2019ll still need to abide by healthy habits like meal timing, also noting that not all days will be the same. \u201cSome may thrive with more or fewer carbs, fats, or protein,\u201d Lorenz adds, \u201cso don\u2019t hesitate to tweak based on hunger, energy, and feelings.\u201d<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-90-30-50-diet-faqs\">90-30-50 Diet FAQs<\/h2>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-can-the-90-30-50-diet-work-for-everyone\">Can the 90-30-50 diet work for everyone?<\/h3>\n\n\n<p>\u201cAs a registered dietitian, I\u2019d recommend these diet guidelines to anyone seeking a balanced approach to nutrition,\u201d says Lorenz. However, individualization based on a range of personal factors is key for any and every diet.<\/p>\n\n\n<p>\u201cWhile the 90-30-50 diet breakdown is ideal for some, it certainly isn\u2019t one-size-fits-all,\u201d says Shapiro. \u201cFor example, if 90 grams of protein is too much or too little, you will not meet your overall goals as efficiently as you would if a program is designed for you,\u201d Lorenz adds that any medical conditions should also be taken into account before starting this diet.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-do-i-calculate-my-macros-to-ensure-im-hitting-these-targets\">How do I calculate my macros to ensure I\u2019m hitting these targets?<\/h3>\n\n\n<p>To hit your targets on the 90-30-50 diet, you can:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Read labels on packaged foods<\/li>\n\n\n\n<li>Look up nutrition facts on the USDA\u2019s <a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noreferrer noopener\">FoodData Central<\/a><\/li>\n\n\n\n<li>Use a food-tracking app to look up and log your meals and snacks<\/li>\n\n\n\n<li>Work with a dietitian who can calculate the macros of your preferred foods<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-are-there-any-risks-associated-with-this-diet\">Are there any risks associated with this diet?<\/h3>\n\n\n<p>Generally speaking, the 90-30-50 method is a well-rounded dietary plan for weight loss and overall well-being. \u201cWhile the main idea here (i.e., eating a diet rich in protein, fiber, and healthy fats) is excellent, giving specific numbers can lead to overthinking, disordered eating, fear of not succeeding, and even <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-deal-with-loneliness\/\">loneliness<\/a> as individuals may refrain from dining out or eating with friends in order to hit their goals,\u201d Shapiro warns.<\/p>\n\n\n<p>With this in mind, consider the 90-30-50 method to be a helpful framework for most days, rather than an absolute necessity all the time.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-can-i-follow-the-90-30-50-diet-as-a-vegetarian-or-vegan\">Can I follow the 90-30-50 diet as a vegetarian or vegan?<\/h3>\n\n\n<p>The 90-30-50 diet is highly flexible, including for those on <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-for-beginners\/\">plant-based diets<\/a> and other needs. \u201cIt\u2019s adaptable to various dietary preferences, including vegetarian or gluten-free lifestyles,\u201d says Lorenz.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to weight loss, we all too often focus on restriction and what we \u201cshouldn\u2019t\u201d eat. However, sometimes adding the right things into your diet can tip the scales in your favor\u2014no deprivation required. According to one of the latest TikTok trends, it only takes some simple math to not only lose weight [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":42469,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,823,814],"tags":[252,259,863,212,22948],"coauthors":[21958],"class_list":["post-42328","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-healthy-eating","category-weight","tag-clean-eating","tag-diet","tag-healthy-habits","tag-weight-loss","tag-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>All About the 90-30-50 Diet for Weight Loss | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"The 90-30-50 Diet: 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